Learning to relax - Why is it necessary for a person?

- What is relaxation?

- What is relaxation?
Why learn to relax?
— How to relax? Advice from a psychologist
– Relaxation from yoga
- Classic ways to relieve stress
— How to learn to rest: the method of Professor Schulz
- Conclusion

If a person is tired physically or mentally, he has an irresistible desire to relax - stop thinking so intensely or release the muscles from tension. The protective reaction of the body turns on, it protects itself from overload.

But the pace of life is such that a person often has to ignore the signals of his own body, and he continues to keep himself in good shape and fight what he calls laziness.

According to psychologists, the wise homo sapiens will not even wait for the moment when the exhausted body itself asks for a break, but uses different ways to relax long before overwork sets in.

Why learn to relax?

In the life of each of us there are always problems that require urgent solutions and a certain emotional stress. As a result, we begin to get nervous, to strain our muscles, but to relax, then it can be oh so difficult.

In addition, relaxation is alien to people who love total control and are used to always looking perfect in the eyes of others!

Such people, obsessed with the world around them, eventually begin to suffer from obsessive thoughts and experience internal tension.

And tension, in turn, gives a load on the muscles, making them stone. As a result, due to constant tension, the muscles begin to harden, the nervous system is depleted, and the person ceases to enjoy life.

In addition, over time, tension begins to become a habit, and you can no longer relax and enjoy life.

To prevent this from happening, you need to know how to learn how to relax, because only a person who knows how to relax easily forgets about all worries and stresses, begins to enjoy life and look at the world differently.

1) Self-control.
When you get angry, you cannot hold back your emotions, they overwhelm you and after a while splash out over the edge.

Everything ... starts to carry you ... you can’t stop: shout at your husband, children, colleague, grandmother on the bus and off we go. But even after shouting you still continue to shake, anger and hatred overwhelm you.

After any swearing, for another 2-3 hours you are under the power of emotions that fetter your entire body.

If you can control your emotions, then no situation will get out of your control. After all, you can remain silent or agree with your opponent without letting your emotions take over you. In this case, you will not experience tension and remain relaxed.

2) Learn to breathe properly.
Breathing helps absolutely with any stress, breakdowns, etc.
When breathing deeply and slowly, the tissues of the whole body are saturated with oxygen, which contributes to the rapid removal of toxins from the body and relaxation of the whole body.

Sit comfortably in a chair (if you wish, you can even lie down), close your eyes and take 10 deep and very slow breaths.

You can breathe for 8 counts, or you can just do it. Already by the 10th breath you will feel a significant relaxation in the whole body.

3) Self-massage.
If you have the opportunity, visit the massage parlor. If this is not possible, help yourself on your own. Fortunately, now there is just a huge number of different devices for self-massage.

For example, a head massager helps to relax to the very tips of the legs. With such a massager, affecting the most sensitive points on the head, you will instantly learn how to learn how to relax.

4) Relaxation.
So, turn on your favorite music, not too loud, sit comfortably in your favorite armchair or sofa, close your eyes and imagine something.
Such representations in the head are very relaxing, and music only enhances this relaxation.

– Relaxation from yoga

In the evening, lie down on the bed (or on the rug, "foam", on the floor), on your back. Turn your hands palms up, slightly spread them so that the angle between the arm and the body is thirty degrees. Close your eyes, no extraneous sounds should distract you. If you want to relax with music, then it should be very smooth music for relaxation (ambient, calm ethnic music).

Start slowly paying attention to each part of the body in turn from the crown to the toes and relax it: the crown, eyebrows, mouth, throat, shoulder, left arm: humerus, elbow, forearm, wrist, palm, fingers (you can stop on each separately ) again palm, forearm, elbow, humerus, shoulders, right arm: humerus ... And so on we reach the toes. Then we try to relax the whole body.

Watch your thoughts as an outside observer, they should not carry you away. If attention floats, gently bring it back. No need to try at all costs to stop thoughts and experiences, your goal is to relax. Just like in meditation. The more you force yourself to relax and not think about anything, the worse you will get it. Your will must rest, it must not be directed towards relaxation. In this state, you have no will, no desires, no intentions... You just quietly observe.

Spend in this position from five to twenty minutes, as long as you need. Get out of it smoothly: continuing to lie down and without opening your eyes, move your toes, then your fingers. Slowly roll onto your side and, helping yourself with your hands, sit down (this is in order not to make sharp muscle efforts). Open your eyes. Evaluate your condition, compare it with the one that was before the practice. Now you feel much more relaxed.

This exercise is also used in yoga to achieve complete relaxation after physical activity. Its principle is that relaxation of the body entails peace of mind.

- Classic ways to relieve stress

1) Physical exercise - running, yoga or gymnastics to music are equally good;

2) Reading aloud a favorite book involves all verbal processes - speaking, listening, thinking - and helps to really distract;

3) Games with animals are a great way to relax on a walk or at home;

4) Yogi breathing or light gymnastics with breathing on the count.

5) Brew a cup of tea, but not ordinary, but herbal - herbal tea recipes are varied and allow you to choose a combination that suits you both in action and in taste. It is good to drink such a drink in the evening, an hour and a half after dinner, then by the time you go to bed you will be in the most favorable mood.

By following the methods described above, you will certainly.

— How to learn to rest: the method of Professor Schulz

Exercise 1: feeling of heaviness.
Lying with your eyes closed, feel physically first the concept "I am completely calm", and then - "my left hand is heavy." A feeling of heaviness should arise in the hand and spread throughout the body. Do this exercise for 1 minute. Then bend your elbows and take 2-3 deep breaths.
Repeat the exercise by beginning to draw a mental image of "my right hand is heavy."

Exercise 2: feeling warm.
Repeat the previous exercise, alternately causing a sensation of warmth in the right and left hands. It appears due to the expansion of blood vessels. And the feeling of heaviness arises from the relaxation of the muscles. Both the first and second are integral components of the relaxation reaction. That is why autogenic training is considered an effective way to deal with stress.

Exercise 3: regulation of cardiac activity.
Put your hand on your heart. Repeat 4 times: "My heart beats evenly and calmly." Feel the rhythm of the heart.

Passive concentration on the heartbeat during autogenic training helps to reduce the heart rate. The exercise is mastered if the pulsation is felt in the hands and throughout the body.

Exercise 4: breath control.
Repeat the phrase “I breathe absolutely easily” 4 times. Focus on calm and even breathing without effort. The exercise can be considered completed if the breathing becomes lulling, there is an impression that "breathing by itself."

Exercise 5: relax the abdominals.
Concentrate on the solar plexus area (between the navel and the sternum). Feel the concept of "my solar plexus is warm-warm." Soon you will feel heavy, like you are in a hot bath. You are calm and comfortable, you feel the harmonious rhythm of the heartbeat and breathing.

Exercise 6: cold forehead.
Do the first five exercises, then for a few seconds, concentrate on the installation "My forehead is pleasantly cool." Each time increase the time of concentration until you feel a breath of cool breeze. Gradually, the vessels will constrict, causing your forehead to feel colder than other parts of your body.

As you gain experience, you will be able to evoke all these sensations in just a couple of minutes. However, it will take several months of regular practice to achieve this level of skill. Do the exercises at least once a day if possible.

- Conclusion

Nowadays, many people constantly experience stress and are in suspense. As a result, this can result in a serious illness. Or lead to chronic fatigue and depression. That is why it is so important to learn how to relax.

This article describes several effective exercises and ways to help you completely relax your body and bring your mind to a state of calm. As a result, you will increase your productivity and improve your relationships with others.

The material was prepared by Dilyara specifically for the site

Probably everyone has heard the expression “If you want to live, know how to spin!”. This is the motto of those who want to succeed in this world - to earn as much money and fame as possible. However, only a few are aware of the fact that from such a "rotation" one can lose all strength and health. Especially if a person does not know how to relax after work, or does not understand why this should be done.

But timely rest is the key to success. Believe me, any sane psychologist will confirm this. So let's talk about what to do if you are tired: how to quickly relax? What methods to use? And what exactly should be avoided?

This crazy world

We should start with a small rhetorical digression. We all know that in the modern world it is necessary to be better than others in order to defend our place under the sun. Indeed, in almost all areas there is fierce competition, which pushes people to constant competition. Note that this is quite normal, since it was precisely the predisposition to competition that allowed man to win the interspecific evolutionary race.

However, this does not mean that constant competition will lead a person to a better future. For any battle, strength is needed, otherwise it will be lost in advance. Alas, our body and mind cannot be in good shape all the time - they need rest to recharge. In the language of metaphors, a person can be compared to an engine. If you constantly use it at full capacity, it will quickly break down and will no longer be able to be useful.

But, unlike a car, a living organism after a “breakdown” will not be so easy to repair, and sometimes even impossible. Therefore, the first thing people should realize is the fact that they all need proper rest. It doesn't matter how much they want to get another promotion or achieve their goal.

Fatigue: what is it like?

Before you learn how to relax, you need to learn that there are two completely different types of fatigue: physical and moral. The first is characteristic of those who work with their hands, and the second is characteristic of intellectuals. In addition, in some people these two types of exhaustion coexist, since the specificity of their work leads to this. For example, the profession of a dough mixer includes both great physical exertion and a constant concentration of attention.

But back to our topic. The bottom line is that you can not remove both fatigue in the same way. After all, what helps with physical exhaustion is not always suitable for raising morale. Therefore, let's first consider those methods that allow the body to relax, and then move on to those that calm the soul.

30 minutes of calm

All of us, going home after a hard day, think about how to relax and put ourselves in order. At such moments, it seems that your body is about to stop moving and simply fall to the ground like a dead weight. We think that now we will be well understood by those who work in factories from morning till night, doing heavy physical labor. And the only thing you want on such days is to fall into a warm bed and fall asleep until the next morning.

Alas, such bliss is available only to a few. After all, as soon as we come home, a whole mountain of everyday duties falls on us.

Therefore, most people, returning home, first of all begin to rush household chores. And this is their mistake. Because of such actions, our body is subjected to great stress, because in fact it is notified that it does not deserve rest. And believe me, this turn of events is clearly not to his liking.

Therefore, relaxation experts advise not to rush homework. Get some rest first. For example, 30-40 minutes of simple idleness on the couch will allow the body to replenish some of the lost strength. In addition, our body will understand that the work is left far behind and now we can calm down.

Eat Right

Before learning how to relax, a person must understand one important thing: any work consumes energy. The more forces we spend, the less of them remains in our "tank". And more importantly, it is impossible to have a normal rest with an empty reserve. Therefore, the right diet is the key to a good day.

Thus, the ideal option would be a small snack immediately after the end of the working day. At the same time, if the shift was very difficult, then it is best to eat in a restaurant or cafe. Firstly, you do not need to spend the rest of your energy on preparing dinner, and secondly, the relaxed atmosphere of such establishments helps you quickly forget about problems and troubles.

What we eat is also important. According to nutritionists, light snacks and fruits are best in the evening. This is due to the fact that they are full of carbohydrates, which are the ideal fuel for our body. The main thing is not to overdo it in food, otherwise you will have to think about how to lose those extra pounds.

Massage is the best medicine for the body

How to relax the body after hard and exhausting work? Well, the most effective medicine is massage. It is he who allows you to relieve tension from the muscles, thereby leading a person to a state of nirvana. Therefore, if you feel that your body is on the verge, ask your soulmate to give you a general massage. Believe me, 10-15 minutes of bliss, and the body will again begin to obediently obey your orders.

However, how to relax if a person lives alone? In this case, there are two options: firstly, you can go to a special salon, and secondly, learn self-massage techniques. Naturally, the first method is more effective, but it requires money. The second requires training, but at the same time allows you to master a skill that will forever remain with you.

Something available to everyone...

We live in a world where everyone has a hot shower or bath. Alas, only a few people know that warm water relieves physical fatigue well. And this is the best solution for those people who do not know how to relax and calm down without leaving home.

In addition, the effectiveness of this procedure can be increased by adding mineral salts to the water. They will not only relieve fatigue from the muscles, but also give the skin a blush. Thus, you can relax well and take care of your health.

The danger that lies behind the overload of the nervous system

Unfortunately, in our country, many advice from a psychologist remains out of sight of ordinary people. But it is these experts who warn most of all about how dangerous psychological overload at work can be. For example, did you know that a lack of positive emotions inevitably leads to depression? And she, in turn, is a complex psychological disease that is quite difficult to cure in the later stages?

Therefore, each person should know how to emotionally relax and put their thoughts in order. Fortunately, today there are many techniques and techniques that can help with this. So, let's talk about how to relax and calm down in those days when it seems that the whole world is up against you.

No thoughts about work

The problem with most people is that they can't let go of the thought of work. Even being outside the office or workshop, they still mentally stay in it. A string of images circling in their head associated with an unfinished report, offensive words from the director, or an unsuccessful order. And it is these thoughts that do not allow a person to tune in to rest, which is why the brain gradually begins to “boil”.

Therefore, if you do not know how to relax after a hard day, the first thing to do is to forget about it. Just get it out of your head. Understand that today you will no longer be able to solve these problems, and therefore there is no point in winding yourself up once again. Set a rule: solve all cases only during working hours, and devote all free minutes only to yourself and your loved ones.

Add more colors

How to relax if the whole life is a gray canvas? When the only after-work entertainment is watching TV or spending hours on social media? If you really want to get rid of emotional fatigue, add bright colors to your life.

At the same time, this advice should not be taken as a call to engage in extreme sports. Not! You can get pleasure even without risking your own life. For example, go to the cinema or theater. Believe me, the world is full of interesting things that are worth your attention. This is especially necessary when the day turned out to be worse than ever.

Perhaps someone will say that this requires forces, which after work, and so there are very few left. But the truth is that it will be much better to gather your will into a fist and go to the park to unwind than to feel sorry for yourself and suffer from bad thoughts all evening in your own apartment. Just catch yourself thinking that time is fleeting, and therefore it must be spent with maximum benefit for yourself.

You are not alone!

Another little trick is that relaxing is best with friends or close people. After all, it is communication that helps a person forget about his problems, work, and even fatigue. Therefore, if you are broken, call someone and arrange a walk together.

At the same time, it does not matter where exactly the meeting will take place: in a bar, park, pizzeria, at a fountain or at home. The main thing is that the people around you bring you happiness. However, remember that on such days it is better to avoid those friends who like to complain about their lives. Otherwise, you will not be able to relax, as the problems of others will only aggravate the situation.

What is meditation?

Previously, only the sages of the East were initiated into the secrets of meditative techniques. And although today the veil of secrecy has fallen, people still do not use this amazing technique. The thing is that they simply do not believe in its relaxing power or they do not have the patience to master it. But it is she who is the best way to relieve both mental and physical stress.

Therefore, if you have a very hard job, do not be lazy and learn at least the simplest form of meditation. Believe me, it will not take much time, but the effect of this will exceed all your hopes and expectations.

What not to do, or How to relax without bad habits?

In conclusion, let's talk about what not to do. Let's start with the fact that many do not know how to relax without alcohol. For some reason, in our country there is a wrong opinion that this particular drink is the best way to relieve mental and physical fatigue. However, any doctor will tell you that this is not the case.

Indeed, in fact, alcohol only overloads the body, not allowing it to move away from daily stress. Thus, instead of relaxation, a person receives another test, after which he will feel even worse. Therefore, on such days it is better to protect yourself from alcohol, leaving it until better times.

Switch to fresh juice instead. It will not only allow you to replenish your energy reserve, but will cheer you up due to the vitamins that it contains. In addition, an excess of juice in the body does not lead to an acute headache in the morning, which is also nice.

Everyone needs to relax from time to time! Relaxation is not just useful, but necessary! Of course, there are many ways that you can resort to relax: massage, special relaxation sessions, tea ceremonies, baths, etc. And here a paradox arises: those people who need relaxation the most - there is no time to attend such events. The busier a person is, the more often he needs relaxation, but the less opportunity he has to seek professional relaxation.

Therefore, it is important to be able to organize relaxation for yourself! This article is about home relaxation techniques. There are many ways, in the article I will cover only a few.

First, let me tell you a little about items that help you relax. They can be used with any method of relaxation.

Candles: regular or scented. Promote relaxation in any way. The soft light emanating from the flames relaxes, helps to remove unnecessary thoughts, unload the mind. No wonder fire is included in the list of things that you can look at endlessly! When using them, you must follow an important rule: no matter how much you relax, observe fire safety!

Aromatics (sticks, oils, etc.) are great helpers for relaxation. They help set the tone and mood. For relaxation by any means, comfort and good mood are paramount, and aromatic products contribute to them. They will help you fully relax, no matter how you do it.

Music. Not every one fits. We need a smooth, slow, calm. Better - instrumental, without words. The musical background is suitable for all types of relaxation, in any form. Fortunately, in our age of technological progress, there are many ways to listen to melodies, even from your phone!

Important and situation in which you practice relaxation. It is useful to give only yourself at least 5 minutes! You should not be distracted by anyone, only in this way you can truly relax. It is desirable that no one was at home, or household members should be warned that you should not distract you for some time. It's better to turn off your phone.

Ways to relax at home

Method 1. Warm bath. Water has a calming effect. Relax and the sounds of flowing water, and sensations, and a comfortable temperature. For relaxation in this way, special cosmetics are great: bath foam, salt, aroma oils. If taking a bath is a way of relaxation for you, you should not do anything else during the process: read, dig into your phone or tablet. Relax and enjoy! Water helps physical relaxation. And in order to relax as well as possible with your soul, you can use auxiliary means. For example, essential oils. They can be used in different ways: added to water, heated in special vessels to flavor the room. Oils ideal for this type of relaxation: lavender, orange, ylang-ylang, geranium, frankincense, bergamot, mandarin, mint, rose, marjoram. Their scent is so relaxing! Concentrated oils should be used carefully: they are added to water in small quantities. In no case do not allow contact with eyes!

Method 2. Tea drinking. Many varieties of tea relax the body: soul and body. To have a tea party-relaxation, you need to create the appropriate atmosphere. There are no small things here! It is necessary to literally get high from relaxation! You must like the cups, and the teapot, and the table that you use! And sit, or maybe lie down in a comfortable position. Brew certain types of teas! It is known that some varieties have a tonic effect. Teas can help you relax: milk oolong, Tie Guan Yin, Red Shuyaxian, light oolong, dark oolong. A variation of this method of relaxation is brewing and drinking herbal decoctions. Plants can relax you: chamomile, mint, lemon balm, viburnum, St. John's wort, crushed valerian root. Herbs and fruits can be used individually or in combination. Several ways to prepare drinks that help to relax: 1). Chamomile flowers and mint / lemon balm leaves in a 50/50 ratio. 2). A teaspoon of St. John's wort with the addition of 3-4 viburnum berries per glass of boiling water. Brew 5 - 10 minutes. 3). In equal proportions, mix chamomile, mint (melissa) and valerian root, pour boiling water for 5-10 minutes. Honey can be added to all drinks! After relaxing in this way, you need to give yourself time to rest in order to recover. Don't run away to do great things! Return to the familiar world carefully and gradually.

Method 3. Mental relaxation. For this way of relaxation, the environment is especially important! Arrange your space so that everything around you helps you relax! Dim the lights, light candles, put on melodious music (or the sounds of nature as an option), use incense. Position yourself in the most comfortable way, start relaxing smoothly, from top to bottom. Feel the support under you, feel how conveniently the limbs are located. Support is felt under the feet, they are relaxed. Close your eyes. Start relaxing from your shoulder muscles. Feel your shoulders relax, become warm and heavy. Imagine that a pleasant warmth spreads from the shoulders throughout the body, descending into the arms. Feel how your arms relax: from your shoulders to your elbows, then to your wrists. Relax your hands, each finger on your hands. Pay attention to your breath! It is smooth and free, it relaxes you... Feel the warmth spreading in your chest, solar plexus, stomach. From the abdomen it spreads to the legs. Relax your legs: thighs, knees, shins, ankles, feet. Feel your feet become warm and heavy. Feel your heels and toes relax. Pay attention to the back. Feel the shoulder blades, relax them. Feel how the neck, the back of the head, the place between the shoulder blades relax. Relax your facial muscles! Feel your cheeks, cheekbones, chin. Eyelids get heavy, eyelashes stick together, eyes relax... Now that you are completely relaxed - imagine a mental image, imagine what pleases you! See a beautiful picture in front of you (meadow, stream, house, sea, clouds)! The image can be realistic, or fantastic, as you like! Stay in this place. Continue relaxing in a mental way for as long as necessary. You can take a nap. Sleep after this method of relaxation refreshes and gives strength!

Method 4. Respiratory relaxation. Of course, creating an atmosphere will help this method. But this is optional. Take a comfortable position: sitting or lying down. This relaxation method takes about 5 minutes. Just breathe. You just need to breathe in a certain way! First, belly. Inhalations and exhalations should be full, long, deep. Lying on your back, this method of relaxation is easier to indulge in. Place one hand on your stomach, above your navel, and the other on your chest. Look at your hands as you breathe. The upper hand rests motionless on the chest. Lower - rises when inhaling and falls when exhaling. While inhaling, count to 5. Exhale slowly, also counting to 5. Continue exhaling until all the air has left the lungs. Feel your body relax! Imagine that with each breath you are filled with strength and energy, and with the exhalation, sorrows, problems, resentments leave you. This method of relaxation is good because it can be done quickly, in almost any environment. It is very useful to carry out such relaxation before going to bed.

Certainly, These methods can be combined with each other! For example, after a hot bath, you can arrange yourself with respiratory or mental relaxation, or right during the bath you can drink a drink that helps to relax. You can supplement the mental relaxation with breathing. It is possible to combine methods in any order and any combination.

Whatever relaxation method you prefer, relax regularly! And share your experience and best practices on the forum at the link below!

Discuss on the esoteric forum :

Muscle relaxation is one of the most common methods of psychotherapy today.

Its action is aimed at reducing the level of stress on the body, which directly depends on the dysfunction of the neuromuscular system.

A person must be able to distinguish between tension and relaxation, as well as be able to manage them. You can learn this at any time.

As a result of complete relaxation, it is possible to master a universal remedy that can cope with almost all diseases of the nervous system caused by constant stress. It is possible to recover from insomnia, hypertension, headaches, anxiety and prevent the development of a number of other diseases.

Effective Muscle Relaxation: The Progressive Neuromuscular Relaxation Technique

To begin with, the patient should visit a doctor and consult with him. It will help to identify any contraindications for such a procedure. Deviations such as neurological disorders, insufficient training or muscle damage, and bone pathology are possible.

The place for exercise should be comfortable, quiet and darkened, which will allow you to completely relax and concentrate on the processes taking place in the body. Nothing should hinder the movement of a person.

It is best to use loose clothing, exercise without shoes and accessories such as glasses. The body of the patient must have a stable support (this does not apply to the neck and head), so that he could not fall asleep during the session.

Each person should grasp the difference between spontaneously occurring muscle spasms and directed muscle tension.

• In the first case, pain occurs in the joints and ligaments, accompanied by unpleasant spontaneous trembling of the muscles. This state of affairs leads to their excessive stress.
• In the second case, only a slightly unpleasant feeling of constriction occurs in the tensed muscle, nothing more.

During the exercise, the patient should never hold his breath. It should be normal or consist of inhaling at the moment of muscle tension and exhalation at the moment of their relaxation.

First of all, attention should be paid to the muscles of the lower parts of the body, and last - the face. Repeated tension of the muscles of the organs is unacceptable.

Even before the start of the relaxation session, you should give yourself a clear set for the consistent relaxation of each muscle in your body. This will achieve the most effective result.

How to achieve complete relaxation of the body

Lean back a little and take a comfortable position. Get rid of restrictive clothing, shoes and accessories. Close your eyes. Concentrate on your breathing, it should be correct and calm. Feel your lungs filling with air, pausing for 30 seconds as you inhale.

Consider the relaxation of the body, or rather each of its parts separately.

• Rib cage

Deep inhale, hold the breath, relax and exhale. Try to empty your lungs completely and restore your normal breathing pattern. On inhalation, some tension should appear in the chest area, on exhalation - complete relaxation of the muscles. Repeat the exercise several times in a row, resting for 5-10 seconds.

• Feet and shins

Both feet should be in contact with the floor with their entire surface. Stand on your toes, stay in this position for a while and relax. Sit down on your heels should be smooth, without making sudden movements. If there is a slight tension in the back of the calf muscles, then the exercise is performed correctly. At the moment of relaxation, a slight tingling sensation and a surge of warmth may appear.

To strengthen the opposite muscle group, you should stand on your heels, while raising your socks as high as possible. A few seconds of tension and then relaxation. After these actions, a feeling of heaviness should appear in the lower parts of the legs. After each exercise, you should take a break of 20 seconds.

• Hips and abdomen

Straighten your legs, lift them up and stay in that position. The calves should be relaxed. After a while, slowly lower your legs to the floor. In this case, the thigh muscles should feel some tension.

• Hands

Squeeze both hands into fists, hold them in this state and relax. This exercise is well suited for those who write or type a lot and often. You can spread your fingers in different directions, hold them in this state and also relax. In the area of ​​​​the hands and forearms, a feeling of warmth or a slight tingling should appear. Between exercises, you should pause for 20 seconds.

• Face

Smile as wide as possible, stay in this state and relax. Do the same with pursed lips. Pay attention to your eyes. Close them tightly, raise your eyebrows, then relax. Pause between exercises 15 seconds.

Thus, it is achieved complete relaxation of the body .

When muscle relaxation has been achieved, you can move into the wakefulness stage. Count from 1 to 10, focusing on yourself and the world around you. Open your eyes and feel cheerfulness, a surge of strength and freshness.